0:00 – 10:00
1 Mile Run
Max Deadlifts (115/85)
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Cleans (95/65)
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Power Snatch (75/55)
CrossFit Open Workout 20.2
20 minute AMRAP
4 dumbbell thrusters (men: 50 lb, women: 35 lb)
6 toes to bar
24 double unders
3 Rounds:
50 Air Squats
400 Meter Run
30/24 Calorie Row
200 Meter Run
Bench Press
EMOM x 10
- 5 Reps -
EMOM 20
Odd: 15/ 12 Calorie Row
Even: 15 Burpees
Deadlift
Build to a Heavy Set of 5
AMRAP 12:
6 Double Dumbbell Push Press (50’s/35’s)
9 Deadlifts (185/135)
30 Double Unders
Front Squats
Build to a Heavy Set of 6
On the 4:00 x 5 Rounds:
9 Burpee Box Jumps (24/20)
12 Dumbbell Front Squats (50’s/35’s)
12/9 Cal Bike
1000m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
800m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
600m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
400m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
200m Row
100m Farmer’s Carry (70’s/55’s)
100m Walking Lunge
Teams of 2
AMRAP 20:
50 Cal Bike
40 Alt. DB Snatch (50/35)
30 Deadlifts (135/95)
200m Run
CrossFit Open Workout 20.1 Has Been Released
CrossFit Open workout 20.1 is...
The CrossFit Open workout 20.1 has been released.
CrossFit Open workout 20.1
10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 ground-to-overheads then 10 bar-facing burpees for 10 rounds.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
There is no tiebreak for this workout.
Back Squat
3x6
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
Build to a Heavy Single
Strict Press
5 Rounds:
200 Meter Run
12/9 Calorie Bike
9 Strict Presses (75/55)
Build to a Heavy Complex
2 Hang Power Clean
1 Power Clean
3 x AMRAP 4:
15 Slam Balls (20/10)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 115/85
Round 2: 95/65
Round 3: 75/55
"Seb"
For Time:
400 meter run
14 burpee box jumps
14 toe to bar
400 meter run
14 pull-ups
14 dips/push ups
400 meter run
14 pull-ups
14 dips/push ups
400 meter run
14 burpee box jump
14 toe to bar
400 meter run
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
70/50 Calorie Bike/Row
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
Teams of 3 or 4
AMRAP 9
Max Meter Run
Directly Into...
AMRAP 9
Max Meter Row
Directly Into...
AMRAP 9
Max Cal Bike
For Time: (NO REST between sections)
Run 800m
Directly into...
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean (185/135)
Run 800m
Directly into...
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean (185/135)
TIME CAP: 35 Min
Skill Work (10 Minutes)
Double Unders
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
Front Squat:
Every :30 seconds for 20 Rounds
2 Front Squats
3 Rounds:
21/15 Calorie Row
15 Pull-ups
Directly Into…
3 Rounds:
21 Russian Kettlebell Swings (53/35)
15 Thrusters (95/65)
Single Arm Dumbbell Strict Press
5 Sets of 8 each side
3 Rounds For Time
400 Meter Run
21 Hand Release Push Ups
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 95/65